![\"Mediterranean-Diet-Foods-List-GettyImages-551986319\"](\"https:\/\/www.health.com\/thmb\/AIJXg38ehFJDWRe2pfrUBcOx08w=\/900x0\/filters:no_upscale():max_bytes(150000):strip_icc():gifv()\/Mediterranean-Diet-Foods-List-GettyImages-551986319-2000-0ade5350756f401fad81a88a821f4add.jpg\")
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\nFor the fifth year in a row, the Mediterranean diet won best overall diet in the US News & World Report’s <\/em>annual ranking, and there’s a reason why: research has linked the popular way of eating to a longer lifespan as well as a lower risk of type 2 diabetes, heart disease, and age-related memory decline.\n<\/p>\n \nUnlike other popular diets, the Mediterranean diet doesn’t involve strict rules like calorie counting or macro tracking. Instead, followers consume foods that are part of the traditional diet of citizens who live in countries bordering the Mediterranean Sea\u2014lots of vegetables, whole grains, healthy fats, and fish. If this sounds like an eating style for you, here’s an overview of the specific foods that make up the bulk of the Mediterranean diet, plus the foods you should limit.\n<\/p>\n The 8 Best Diets for 2022, According to Experts\u2014Plus, the 3 That Ranked Lowest<\/span><\/p>\n <\/span> <\/p>\n \nMediterranean diet adherents eat four or more servings of vegetables a day and three or more servings of fruit, making produce a key staple. For reference, only 10% of American adults eat the recommended two to three cups of vegetables daily and just 12.3% eat the advised one and a half to two cups of fruit, according to the Centers for Disease Control and Prevention (CDC). Produce consumed on a Mediterranean diet includes:\n<\/p>\n \nThe vitamins, minerals, fiber, and antioxidants found in these fruits and veggies can help reduce your risk of heart disease and cancer (the two leading causes of death in the US), and they may also boost your mental health. A 2020 study in the journal Nutrients<\/em> also found that adults who consumed at least five servings of produce per day saw improvement in general well-being, sleep quality, life satisfaction, mood, curiosity, creativity, optimism, self-esteem, and happiness\u2014not to mention a reduction in stress, nervousness, and anxiety.\n<\/p>\n \nWhile that all sounds great, it can be overwhelming trying to eat that much produce in a 24-hour period. My tip? When deciding what to eat, start with produce first. Whip leafy greens and fruit into a breakfast smoothie. Swap a lunchtime sandwich for an entree salad, and replace half your dinner portion of pasta with spiralized zucchini. Round out the day with snacks like fruits and nuts or veggies with hummus.\n<\/p>\n <\/span> <\/p>\n \nPeople in the Mediterranean region tend to consume three to four servings of whole grains daily, with one serving equal to a half cup of cooked whole grain or slice of bread. Whole grains found in a Mediterranean diet include:\n<\/p>\n \nEven though Americans are eating more whole grains, less than 16% of total daily grain consumption comes from whole grains, per the CDC. This is concerning, given a 2018 review that found the high consumption of whole grains was associated with a lower risk of heart disease, cancer, and overall death.\n<\/p>\n \nTry upgrading your refined grains to their whole counterparts. For example, swap a breakfast pastry for a bowl of oatmeal; opt for brown rice over white at dinner; or replace your white bread sandwich for a lunchtime salad made with cooked quinoa.\n<\/p>\n 18 Health Benefits of Whole Grains<\/span><\/p>\n <\/span> <\/p>\n \nPulses include all varieties of beans, lentils, peas, and chickpeas. On the Mediterranean diet, three or more servings of pulses are consumed per week, and for good reason: A 2021 study published in Nutrients<\/em> found that people who consumed pulses also had higher intakes of fiber, folate, and magnesium compared to those who didn’t eat pulses. Those who consumed 2.5 ounces\u2014roughly a half cup of cooked chickpeas\u2014also took in more potassium, zinc, iron, and choline, along with lower amounts of fat.\n<\/p>\n \nCommonly eaten pulses on the Mediterranean diet include:\n<\/p>\n \nIf you're wondering how to incorporate more pulses into your diet, simply swap them in for meat. For example, instead of beef stew, try a lentil soup. Or, snack on roasted chickpeas over beef jerky.\n<\/p>\n <\/span> <\/p>\n \nIn the Mediterranean, people consume so much olive oil\u2014about four tablespoons daily\u2014that it’s practically its own food group. While fat can get a bad rep, the healthy fats found in olive oil are crucial for our health. A 2019 report published in Nutrients<\/em> stated, “extra virgin olive oil (EVOO) should, indeed, be the fat of choice when it comes to human health.” Why? Because EVOO consumption is linked with lower incidences of heart disease, cancer, high blood pressure, autoimmune illnesses, and inflammatory conditions, such as ulcerative colitis.\n<\/p>\n \nOther healthful Mediterranean fats include avocado (technically a fruit, but still chock full of good fat) as well as nuts and seeds. In fact, you should eat nuts or seeds at least three times per week on the diet. For reference, a serving size would be a quarter cup of nuts or two tablespoons of nut or seed butter. Common nuts consumed on the diet include:\n<\/p>\n \nWork these good fats into daily meals and snacks by blending nut butter or avocado into smoothies, dressing salads with EVOO balsamic vinaigrette, and sauteeing veggies in EVOO instead of butter.\n<\/p>\n <\/span> <\/p>\n \nPeople following a traditional Mediterranean diet eat three to four ounces of fish about three times per week. Fish consumed include those rich in anti-inflammatory omega-3 fatty acids, like sardines, salmon, and mackerel. Other types of seafood to eat:\n<\/p>\n \nResearch indicates eating fish can prolong not only the quantity but quality of life. A 2020 analysis in Nutrients<\/em> found that for every additional 20 grams of fish consumed per day\u2014aka about \u00bc of a three-ounce salmon filet\u2014the risk of dying from cardiovascular disease decreased by 4%.\n<\/p>\n \nAdditionally, a 2018 study published in the American Journal of Epidemiology<\/em> found that a higher fish intake was associated with decreased rates of cognitive decline in older adults. This was particularly so for episodic memory. Episodic memory is a type of long-term memory that involves recalling previous experiences with their context, in terms of time, place, and emotions.\n<\/p>\n <\/span> <\/p>\n \nNatural seasonings are a vital part of a Mediterranean diet because they offer not only aroma, color, and flavor, but also added nutrients and health benefits. A 2019 review in the Journal of AOAC International<\/em> <\/em>found that herbs and spices possess antioxidant, anti-inflammatory, and anti-cancer properties. They also lower blood sugar and cholesterol levels as well as positively impact mood, cognition, and the gut microbiome.\n<\/p>\n \nHerbs and spices used liberally in a Mediterranean eating plan include:\n<\/p>\n \nHave fun experimenting with herbs and spices, say by adding fresh mint to a smoothie or hot tea; infusing water with fresh herbs and fruit; or whisking garlic and herbs to make a simple homemade vinaigrette.\n<\/p>\n <\/span> <\/p>\n \nThe food groups above make up the foundation of a Mediterranean Diet. But the eating plan also includes moderate portions of poultry, eggs, and dairy (especially fermented dairy like Greek yogurt and kefir). So what does moderate mean? That varies depending on your personal preference. You could consume very small portions of dairy daily or eat larger amounts on a weekly basis.\n<\/p>\n \nAlcohol, specifically red wine, is also consumed in moderation. Although optional, red wine is traditionally enjoyed daily by Mediterranean eaters. Just stick to one \ufb01ve-ounce glass per day if you’re a woman and up to two glasses per day if you’re a man, per the USDA’s 2020-2025 Dietary Guidelines for Americans.\n<\/p>\n <\/span> <\/p>\n \nWhile the Mediterranean diet doesn't require you to cut out one food group or food entirely, it does encourage people to limit or avoid certain items like:\n<\/p>\n \nSpecific examples of foods to limit on a Mediterranean Diet include:\n<\/p>\n \nSimple swaps can help curb your intake of these foods. For example, try trading soda for sparkling water, vegetables in place of pepperoni on pizza, or eating low-sodium canned soups instead of fast food when you're in a pinch.\n<\/p>\n 9 Ways to Quit Sugar for Good<\/span><\/p>\n <\/span> <\/p>\n \nPeople in the Mediterranean region have been enjoying this type of diet for centuries thanks to the flavors, variety, and nourishment it offers. There's also a reason why it's currently viewed as one of the best diets for overall health: It relies on foods known to reduce the risk of heart disease, obesity, and type 2 diabetes all while improving mood, cognition, and life expectancy.\n<\/p>\n \nThe key to sticking to the Mediterranean diet is to view it as a lifestyle rather than a quick fix or strict meal plan. Remember that you don't have to give up any one food entirely\u2014instead, try adopting the principles of the diet to fit your individual needs and food preferences.\n<\/p>\n \nCynthia Sass, MPH, RD, is <\/em>Health's contributing nutrition editor, a <\/em>New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.<\/em>\n<\/p>\n \nTo get more nutrition and diet tips delivered to your inbox, sign up for the <\/em>Balanced Bites<\/em> newsletter<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":" Photo: Getty Images \/ Brett Stevens For the fifth year in a row, the Mediterranean diet won best overall diet in the US News & World Report’s annual ranking, and there’s a reason why: research has linked the popular way of eating to a longer lifespan as well as a lower risk of type 2 […]<\/p>\n","protected":false},"author":2,"featured_media":16988,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[260,268,495],"tags":[262,269,496],"_links":{"self":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/16988"}],"collection":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/comments?post=16988"}],"version-history":[{"count":0,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/16988\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/16988"}],"wp:attachment":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/media?parent=16988"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/categories?post=16988"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/tags?post=16988"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n<\/figcaption><\/figure>\n Vegetables and fruits <\/span> <\/h2>\n
![\"How-to-Wash-Fruits-and-Vegetables-According-to-a-Nutritionist-GettyImages-88307658\"](\"https:\/\/www.health.com\/thmb\/T967bpuAiz4fF6LZjottUQ5ZkDo=\/650x0\/filters:no_upscale():max_bytes(150000):strip_icc()\/How-to-Wash-Fruits-and-Vegetables-According-to-a-Nutritionist-GettyImages-88307658-2000-5f47f95a0fc04e97b782efab5ea843b6.jpg\")
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\n<\/figcaption><\/figure>\n Veggies <\/span> <\/h3>\n
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Fruits <\/span> <\/h3>\n
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Whole grains <\/span> <\/h2>\n
![\"Farro-Mediterranean-Health-GettyImages-1166485619\"](\"https:\/\/www.health.com\/thmb\/t1gXSfbug4su1OFW7sJty1kPxo8=\/650x0\/filters:no_upscale():max_bytes(150000):strip_icc()\/Farro-Mediterranean-Health-GettyImages-1166485619--2000-07bbc35d6305487298a61a43e44dabba.jpg\")
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Pulses <\/span> <\/h2>\n
![\"Beans-Lentils-Pulses-Health-GettyImages-81745809\"](\"https:\/\/www.health.com\/thmb\/OSrGJN3D7CrdlMa-Q-eZCFRd6q8=\/650x0\/filters:no_upscale():max_bytes(150000):strip_icc()\/Beans-Lentils-Pulses-Health-GettyImages-81745809--2000-b443fe8772f242cfac99c9abbfa019a9.jpg\")
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Healthy fats <\/span> <\/h2>\n
![\"Avocado-Chick-Pea-Hummus-Health-GettyImages-1204652024\"](\"https:\/\/www.health.com\/thmb\/Xis9cp1Itw2ENLPMt5sp5IMGk1U=\/650x0\/filters:no_upscale():max_bytes(150000):strip_icc()\/Avocado-Chick-Pea-Hummus-Health-GettyImages-1204652024--2000-61a53cb6168644368f21cc5355c1c8d9.jpg\")
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Fish <\/span> <\/h2>\n
![\"Mediterranean-Diet-Foods-List-GettyImages-551986319\"](\"https:\/\/www.health.com\/thmb\/eT7a7X3aSL92okKhQ8mcyTGYUYY=\/650x0\/filters:no_upscale():max_bytes(150000):strip_icc()\/Mediterranean-Diet-Foods-List-GettyImages-551986319-2000-0ade5350756f401fad81a88a821f4add.jpg\")
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Herbs and spices <\/span> <\/h2>\n
![\"Mediterranean-Spices-Herbs-Health-AdobeStock_285607726\"](\"https:\/\/www.health.com\/thmb\/ZoAJQ3JL37cFBNaOdyU_YjrBR2A=\/650x0\/filters:no_upscale():max_bytes(150000):strip_icc()\/Mediterranean-Spices-Herbs-Health-AdobeStock_285607726--2000-b865a35658644083b8a94e8572a150eb.jpg\")
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Foods to eat in moderation on the Mediterranean diet <\/span> <\/h2>\n
![\"Red-Wine-Health-AdobeStock_268211031\"](\"https:\/\/www.health.com\/thmb\/0pLpm_5Z9bLy-RbWAeoFF9XmJCQ=\/650x0\/filters:no_upscale():max_bytes(150000):strip_icc()\/Red-Wine-Health-AdobeStock_268211031--2000-adb4991854004abd8822e039c1a77096.jpg\")
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\n<\/figcaption><\/figure>\n Foods to limit on a Mediterranean Diet <\/span> <\/h2>\n
![\"Bacon-Mediterranean-Food-List-GettyImages-494641336\"](\"https:\/\/www.health.com\/thmb\/ochT3c1LZvBsx1GnpW-uWmD75G8=\/650x0\/filters:no_upscale():max_bytes(150000):strip_icc()\/Bacon-Mediterranean-Food-List-GettyImages-494641336-2000-b56de6a607ec4a0a801b8ddb051e5669.jpg\")
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Bottom line <\/span> <\/h2>\n